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keto crustless quiche recipe

Keto Crustless Quiche | High Protein Frittata Recipe

Summer Yule
Is crustless quiche keto-friendly? This low-calorie, high-protein frittata definitely is! This low-carb recipe makes a tasty and healthy breakfast.
5 from 2 votes
Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Course Breakfast
Cuisine Mediterranean
Servings 6
Calories 360 kcal

Ingredients

  • 6 large eggs (beaten)
  • 8 ounces fontina cheese, shredded
  • 4 ounces Gruyere cheese, grated
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • ½ cup sun-dried tomatoes packed in oil, drained (julienned)
  • 5 ounces baby kale
  • cooking oil spray of choice
  • fresh fruit and/or whole grain toast (for optional side dishes)

Instructions

  • Preheat the oven to 350°F. Mist a 9½"-10" pie plate with the cooking oil spray.
  • Use a cast iron skillet to cook the chopped onion in the olive oil over medium heat until softened, 8-10 minutes. Stir frequently to help keep the onion from browning.
  • Towards the end of cooking the onion, add the baby kale. Put a lid on the pan and steam until the kale is wilted, stirring occasionally.
  • In a medium mixing bowl, thoroughly combine the cheeses, eggs, tomatoes, and cooked kale mixture. Pour into the prepared pie plate and smooth the surface with the back of a spoon.
  • Bake for 30 minutes in the oven until the eggs have become firm and the cheeses are slightly browned. Let the frittata cool slightly before cutting and serving.
  • While your frittata cooks, you can prepare any side dishes you will have with the meal. Wash and chop your fruits and/or make your toast. That's all there is to this recipe!
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Notes


This is a level 1 recipe (may help support fat loss). If you have higher energy needs, either enjoy a second helping or add some whole grain toast on the side. Feel free to change up the flavor profile by substituting the fontina and Gruyere here with your favorite cheeses. It won't make much of a difference nutrition and calorie-wise but consider using jalapeno cheese for some added kick!
If you have a weight loss goal, crustless quiche (i.e., frittata) is the way to go. The crust of the quiche typically adds a lot of calories from added fat and refined grains but few essential nutrients. You will dramatically lower your breakfast calories and carbs while keeping the meal components that provide lasting satiety when you skip the crust.
I typically serve high protein frittatas with fruit to add another food group to the meal for few calories. The fruit also helps to provide a broader range of nutrients (and, of course, fresh fruit is delicious).
I chose blueberries and fresh pineapple this time. If you want to keep this a low carb recipe, you can choose keto friendly fruit such as strawberries, blackberries, or raspberries. Aim for a variety of colors for more phytonutrients (and a prettier low carb breakfast).
 
Nutrition information is for one serving of the recipe. Carbohydrates listed are net carbs (total carbs minus fiber). Optional side dishes are not included in the nutrition information.

Nutrition

Calories: 360kcalCarbohydrates: 5.5gProtein: 22.3gFat: 27.3gSaturated Fat: 12.4gSodium: 584.1mgPotassium: 308.4mgFiber: 2.5gVitamin A: 63.5% DVVitamin C: 49.6% DVCalcium: 46.1% DVIron: 6.3% DV
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Did You Make This Recipe?Follow @SummerYuleRDN and let me know!